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LABI 29-10-04 20:12

Fitness Brogram -per nje trup ideal
 
. 10 minuta Nxemje duke vazhduar me stervitje kardiovaskulare (aerobie) per 30 minute deri ne 1 ore. (per ato individe qe sapo kane filluar mund ti duhet disa muaj deri ne 1 vit qe te krijojne rezistencen e duhur per te bere nje ore stervitje aerobie).

2. Nje program stervitjeje me pesha duhet te permbaje ushtrime per pjesen nga mesi e poshte dhe nga mesi e lart, me 2 seri nga 10-15 perseritje per cdo ushtrim Dy apo tre perseritjet e fundit te cdo serie duhet te jene me te veshtire. Nje sygjerim tjeter eshte te levizesh shpejt nga njeri ushtrim tek tjetri pa shume pushim ndermjet serive. Kjo do di shtoje programit nje komponent "aerobie", sepse rrit pulsin e zemres, dhe si perfundim do shpenzoje me shume kalori. Mos neglizhoni shumellojshmerine e ushtrimeve duke ndryshuar nga ushtrime ne makine te ndryshme te palestres dhe pesha te lira.

3. Gjithmone bej stretching midis ushtrimeve. Stretching midis ushtrimeve per nje kohe te shkurter dhe stretching ne fund te stervitjes eshte shume i dobishem. Kohezgjatje e stretching duhet te jete 10-30 sekonda per cdo ushtrim stretching dhe te pakten 10 minuta ne fund te stervitjes.

4. Ushtrime e barkut ndihmojne per te zhvilluar muskujt e barkut kur je duke djegur dhjamin e barkut me aerobi.

LABI 29-10-04 20:36

Ushtrime per muskujt e barkut
 
[b] Ushtrimi i muskujve tė drejtė tė barkut[/b]
Pėr kėtė ushtrim tė lehtė shtriheni nė shpinė mbi shtrojėn tuaj apo tepihun. Shkoni nė pozitėn fillestare (shih foton lartė). Do tė thotė, kėmbėt tuaja formojė njė kėnddrejtė nė gjunjė. Duart vendosni mbi qafė, nyjet (brrylat) tregojnė nga jashtė. Tėrhiqni mjekrėn nė drejtim tė gjoksit deri sa automatikisht tė ngriten shpatullat. Tani ndjeni tėrheqjen e muskujve tė barkut. Njė dridhje e lehtė ėshtė plotėsisht normale. Qėndroni tre deri nė pesė sekonda nė kėtė pozitė (shihe foton e poshtme). Lėshoni sė pari shpatullat e pastaj kokėn deri sa gati t`a arrini pozitėn fillestare. Kur t`i afrohen shpatullat dyshemesė (pak pa prekur), filloni pėrsėri me ngritjen e tyre. Pėrsėriteni ushtrimin deri sa tė mos mund t`i mbani mė shpatullat lartė.

[img]http://shendetiplus.com/barku01.jpg[/img]

[b]Ushtrimi pėr muskujt e pjerrėt[/b]
Shtrihuni me kėmbė nė formė kėnddrejte mbi tokė (shih foton e lartė). Lėvize nyjen (brrylin) e majtė te gjuri i djathtė (shih foton poshtė). Kthehu prapa gati deri nė pozitėn fillestare. Pėrsėrite ushtrimin pa e lėshuar shpatullėn plotėsisht nė tokė. Pas dhjetė herėsh ndėrro anėn tjetėr.
[img]http://shendetiplus.com/barku02.jpg[/img]

[b]Ushtrimi i rregullt sjell sukses[/b]

Pėrparim tė dukshėm arrini nėse kėtė ushtrim e bėni ēdo tė dytėn ditė, por jo ēdo ditė, pasi qė pas ushtrimit muskujt kanė nevojė pėr ēlodhje. Nė fazėn e ēlodhjes trupi zhvillon muskujt, tė cilėt sė shpejti barkun tuaj do ta shėndrrojnė nė sexi-objekt shembullor

[img]http://www.bodybuilding.com/fun/2002/hanglegraise1s.jpg[/img] [img]http://www.bodybuilding.com/fun/2002/hanglegraise2s.jpg[/img]

[img]http://www.bodybuilding.com/fun/2002/reversedeccrunch1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/reversedeccrunch2s.jpg[/img]

[img]http://web.muscleandfitness.com/images/maf/138295/551.jpg[/img]

[img]http://web.muscleandfitness.com/images/maf/138295/552.jpg[/img]

[img]http://www.bodybuilding.com/fun/2002/buttup1s.jpg[/img] [img]http://www.bodybuilding.com/fun/2002/buttup2s.jpg[/img]

[img]http://www.bodybuilding.com/fun/2002/declinecrunch1s.jpg[/img] [img]http://www.bodybuilding.com/fun/2002/declinecrunch2s.jpg[/img]

[img]http://www.bodybuilding.com/fun/2002/situp1s.jpg[/img] [img]http://www.bodybuilding.com/fun/2002/situp2s.jpg[/img]

LABI 29-10-04 22:11

Ushtrime per Gjokes
 
[b] Ushtrime per gjokess (Pectoralis)[/b]

[u]Gjoksi ndahet ne tri pjese ;

a)Pjesa Eperme
b)Pjesa e Mesme
c)Pjesa e Poshtme [/u]

[b]Me poshte i keni te demostruara disa ushtrime per gjokes :[/b]

[b]Ushtrime per pjesen e eperme te Gjoksit [/b][img]http://www.bodybuilding.com/fun/2002/incbench1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/incbench2s.jpg[/img]

[b]Ushtrime per pjesen e mesme te gjoksit [/b]

[img]http://www.bodybuilding.com/fun/2002/benchright1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/benchright2s.jpg[/img]

[b]Ushtrime per pjesen e poshtme te Gjokesit[/b]

[img]http://www.bodybuilding.com/fun/2002/declinebench1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/declinebench2s.jpg[/img]

[img]http://www.bodybuilding.com/fun/2002/straightarmdbpull1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/straightarmdbpull2s.jpg[/img]

LABI 30-10-04 12:21

Te njejtat ushtrime mund te demonstrohen edhe me pesha nje doreshe (molleza), mirepo per fillestare nuk preferohet , deri sa ta fitojne qendrueshmerin dhe ekuilibrimin e forces dhe ushtrimit . Ne muajin e pare preferohet te ushtrohet me shufer , apo me makinaa te ndryshme ..

[b]Ushtrime per pjesen e eperme te gjoksit [/b]
[img]http://web.muscleandfitness.com/images/maf/41/451.jpg[/img][img]http://web.muscleandfitness.com/images/maf/41/452.jpg[/img]

[b]Ushtrime per pjesen e mesme te gjokist [/b]

[img]http://www.bodybuilding.com/fun/2002/dbbenpress1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/dbbenpress2s.jpg[/img]

[b]Ushtrime per pjesen e poshtme te gjoksit[/b]

[img]http://www.bodybuilding.com/fun/2002/decdbpresss.jpg[/img][img]http://www.bodybuilding.com/fun/2002/decdbpress2s.jpg[/img]

LABI 30-10-04 13:06

Ushtrume per krahrore
 
[b]Ushtrimet per krahrore[/b] - (deltoide)

Sikurse gjoksi nje ashtuu edhe muskujt e krahrorite, gjegjesishte muskuli deltoide nedahet ne tri pjese apo ane

a)[u]Ana e perparme[/u] - e deltoidit qe lidhet me pjesen e eperme te gjokisit afer klavikulles .

b) [u]Ana e mbrapme [/u]- e deltoidit qe lidhe muskujt e krahrorite me te shpines , gjegjesishte me muskulin trapezz te shpines

c) [u]Ana laterale[/u] (periferike) e krahrorite - muskulit deltoide .

[b]Ushtruime per anen e perparme te krahrorite [/b]

[img]http://web.muscleandfitness.com/images/maf/138295/557.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/558.jpg[/img]

[b]Ushtrime per anen e mbrapme te krahrorite [/b]

[img]http://www.bodybuilding.com/fun/2002/smithbehindneck1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/smithbehindneck2s.jpg[/img]

[b]Ushtrime per anen laterale - anesore te krahrorite[/b]

[img]http://web.muscleandfitness.com/images/maf/138295/611.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/612.jpg[/img]

[img]http://web.muscleandfitness.com/images/maf/138295/559.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/560.jpg[/img]


[i]Cdo ushtrime me radhe demonstrohet nga 3 - serii nga 8-10 ngritje [/i]

LABI 01-11-04 21:30

Ushtrime per muskujt biceps
 
[b]Ushtrime per muskujt biceps [/b]


[img]http://web.muscleandfitness.com/images/maf/138295/565.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/566.jpg[/img]


[img]http://www.bodybuilding.com/fun/2002/preachercurl1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/preachercurl2As.jpg[/img]


[img]http://web.muscleandfitness.com/images/maf/57/395.jpg[/img][img]http://web.muscleandfitness.com/images/maf/57/397.jpg[/img]


[img]http://web.muscleandfitness.com/images/maf/25/457.jpg[/img][img]http://web.muscleandfitness.com/images/maf/25/458.jpg[/img]


[img]http://web.muscleandfitness.com/images/maf/138295/567.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/568.jpg[/img]

LABI 01-11-04 21:58

Ushtrime per muskujt triceps
 
[b]Ushtrime per muskujt triceps [/b]

[img]http://web.muscleandfitness.com/images/maf/138295/616.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/615.jpg[/img]

I njejti ushtrime mund te ekzekutohet me ngritje mbi dure(apo pompave) me vendosje te duarve ne distance afer 15-20 cm

[img]http://www.bodybuilding.com/fun/2002/closepushups1s.jpg[/img][img]http://www.bodybuilding.com/fun/2002/closepushups2s.jpg[/img]


[img]http://web.muscleandfitness.com/images/maf/138295/564.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/563.jpg[/img]

[img]http://web.muscleandfitness.com/images/maf/138295/617.jpg[/img][img]http://web.muscleandfitness.com/images/maf/138295/618.jpg[/img]

[img]http://web.muscleandfitness.com/images/maf/45/449.jpg[/img][img]http://web.muscleandfitness.com/images/maf/45/448.jpg[/img]


Te gjitha kohėt janė nė GMT +1. Ora tani ėshtė 22:49.

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